by Gemma Delaney

If you’ve been grappling with restless nights or poor quality sleep, in the wake of recent global events, you’re far from alone. Reports indicate that a significant number of people are affected by sleep disturbances due to the prevailing uncertainties of our times. Sound slumber is undoubtedly vital for overall health and vitality.

Famed nutritionist and author, renowned for her work on sleep hygiene, guides us through ways to craft better sleep environments and adopt healthier lifestyle habits. Drawing from various fields such as diet, behavior, and environment, she provides a holistic approach towards improving sleep quality.

She emphasizes the need to reduce screen time before bedtime as it interferes with the secretion of melatonin, the sleep hormone. Additionally, maintaining an uncluttered and comfortable sleep environment devoid of excess light and heat is crucial. Lastly, she underscores the importance of a balanced diet to support the body’s biological clock, helping to improve one’s overall sleep pattern.

1. Kickstart Your Day with Proper Nutrient Intake

For many of us, waking up can be just as challenging as settling into sleep, especially for night owls. Avoiding the ‘snooze button trap’ and starting your day at a fixed time coupled with an energy-laden breakfast is vital for keeping your circadian rhythm in sync.

2. Limit Your Afternoon Siestas

The temptation to nap during the day, especially on the weekends, can prove detrimental to establishing a steady sleep regimen. Though a quick nap might seem harmless, extended dozes can disrupt your biological clock and result in sleep inertia, leaving you feeling groggy and disoriented.

3. Leverage Tryptophan-rich Foods

Tryptophan, an amino acid present in several foods, aids in maintaining our biological clock by supplying the necessary ingredients for the creation of serotonin, which is then converted to melatonin, the sleep hormone.

4. Avoid Going to Bed on an Empty Stomach

Skipping supper or consuming sugary food before sleep may lead to dramatic shifts in nocturnal blood glucose levels, thereby disrupting your sleep quality.

5. Capitalize on Magnesium

Another crucial nutrient in maintaining sleep quality is Magnesium, essential for the nervous system’s normal functioning, psychological health, and the production of the sleep hormone melatonin. It is thus beneficial to incorporate Magnesium-rich foods into your diet for better sleep.

Remember, sleep is not a luxury but an essential part of our well-being. With these measures, overcome your sleep struggles and rejuvenate your everyday life.

sleep quality, circadian rhythm, night owls, sleep hygiene, melatonin, hormone, tryptophan, amino acid, magnesium, sleep inertia, blood glucose levels, night sleep, healthy diet, global events, uncertainties, lifestyle habits